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Good insight.

I appreciate the respectful way you went about this but you really don’t have a clue about proper Conjugate training and to be fair almost none who run the system apply/applied it’s principles correctly and that includes Louie himself. Too much overload, too high of intensity for max and dynamic effort work, way too much volume in accessories and poor choices for gpp. When applied from a mindset of maximizing training efficiency instead of trying to hit everything with a sledgehammer and applying each area of performance with the only necessary volumes and intensities to create desired adaptations with minimal fatigue a properly Conjugate is by far the most optimal training system for not only field sport athletes but powerlifters as well. As far as max effort training goes the rotation of lifts is what allows you to train at 90% or more intensities year round with minimal fatigue and wear and tear on the body. What many lifters don’t understand is that all the reps they perform with comp lift at submaximal intensities actually carry over far less to a 1rm than a less specific but still similar movement performed at 90% or more. All this volume with the comp lifts is essentially inefficient hypertrophy work that beats most people to hell over time. The only thing this is good for is getting to practice your set up over and over again but this can also be accomplished with dynamic effort training in a way that is much more efficient and actually has more carry over to your 1rm. Also most conjugate lifter fall in love with overload exercises for max effort which is absolutely pointless for raw lifters and does nothing but boost their egos and generate unnecessary fatigue. As for the dynamic effort, it’s really just the icing on the cake that maximizes neural efficiency, allows for more practice of setting up the movement, gives the body time to recover from previous max effort training days as well as possibly providing a some hypertrophy with a very good stimulus to fatigue ratio. To get these adaptations from dynamic effort work though you have to really give it your all and lift as explosively as possible which again many conjugate trainees slack off when performing their DE work. Dynamic Effort training also has to be performed at the proper intensities which changes from athlete to athlete depending on their genetic pre-deposition to display power. Bands and chains are also crucial to maximizing rate of force development which absolutely will vary over to a 1rm. You can only apply maximal force force for a certain amount of time so if you can decrease the amount of time it takes to perform a heavy rep at a given weight then your 1rm will be slightly higher. Again, just icing on the cake but when lifters cut out the dynamic effort work they more often than not do not progress at the same rates and notice a slight decrease in performance. Hopefully one day someone will put PROPERLY applied Conjugate training on the map but unfortunately the system tends to attract mostly dumb meatheads who just want to look and feel tough like their westside heros and or take the go hard or go home mindset and completely miss the point of the program.

This was a good video thanks.

Absolutely no chance the average guy can do 300. The first thing that matters is your wrists ability to hold that weight...and good luck if you're a 5'9 150 pound guy.

That is true though. Pana is only 146 but he's totally ripped.

Great advice and work ethics, thanks man Btw, lower the intro volume, my ears were abused there

Great stuff!

Training should always be advancing and improving.

How much muscle is needed to bench 315

Yah, I just started doing wristmax pro, fatgripz and Armwrestling Champion Devon Larratt’s judo belt pronation for stronger forearms. Was looking ways to improve my grip strength and not depend on wrist straps for deadlifting as much. I also got those captain crunch grippers yet I saw many comments claiming that doesn’t help as much as the other exercises though.

Concise and to the point. Thank you

You learned nothing from Louie. On a max effort day you take an exercise, or the variation exercise for 3-4x of singles over 90%. You can't use an intensity of over 90% for more than 3 weeks, bc there's too much stress on the nervous system, and your lifts will drop. This has been researched. Louie was taking lifters off the streets of Ohio and turning them into world record holders in the 80s, it has nothing to do with equipped lifting. And it also doesn't sound like you understand the true concept of bands and chains. You really need to research more.

It's not "conjugate periodization" it's concurrent periodization where you try to develop all physical capabilities simultaneously training in a conjugate manner where you change exercises frequently. You can in theory train in a conjugate manner using linear periodization or you can train with only a few limited exercises while using concurrent periodization.

Conjugate may not be the best for powerlifting* but for sports, athletics, and general strength, health, and fitness. It is the best.

Yeah, this new generation always thinking they created some new idea. This concept is not new just so you know

I agree with the logic . On my 5th week of these now for a 12 week cycle.

What’s the difference between that and a two board press?

Any form advice for those with tall skinny builds (specifically I have long legs and arms, but a short torso, great for deadlifting, not so much for heavy squatting). I have the strength to do it already I'm sure, but my form and mind connection to the form is several months to a few years away.

I hate Larsen press. My ex coach gave me that exercice and it brought me nothing. On the other hand, I love bench press with bands.

For anyone who reads this i want to let you know that the Lord Jesus Christ Loves you and he died on the cross for your sins. Repent and believe in the Gospel of Jesus Christ. We are all guilty of sin and the punishment of sin is death and hell but we don't half to face that punishment because Jesus paid the price for us. those that humble themselves admit their sin and ask for forgiveness God will hear them. Repent and believe on Lord Jesus because he is returning soon.

For a conventional deadlifter, do you think it's better to train the hinge after primary deadlifts or on a secondary session ?

Im so close Just 45 lbs away

I checked openpowerlifting, I could not find Desi Cooney...?

No one brings this big time intellect better than DES!!!

Nice video

Bro, great content, BUT WTF is this background "music" like we are in some kind of a cult? Please stop that 🙂

Great tips my guy! I squat every 5 days but never do anything less than 75%. I do heavy static walkouts at 110-115% to help my body potentiate to lift heavy and it helps!

Yeah I don't wanna go threw the knee replacement surgery lol 😊

Any recommendations for the hybrid athlete? Is it possible to get that high while being lean, and not to the detriment to other lifts and running? I find i can only handle one day a week as it destroys my lower body. I end up having to do leg day at the end of the week because otherwise I'd be too sore to get through my other workouts and i definitely can't run.

It’s really about body weight ratio eh? If you weigh 200lbs than 500 lbs is 2.5X BW, which is attainable….for reps. If you weigh 160 or 170 then it’s a much harder task. You just have to consider this.

Hi Desi, any alternative exercises to get the benefits of RDLs but without frying the lower back? (I usually do them after squats/sumo deads where my low back is already taxed)

Cool done, now what about 300kg (660lbs) 😭😭😭

Average slavic grade school PE class:

3 is my biggest gripe. You’re working on the easiest part of the lift.

Thanks bro was definitely sleeping on this, gonna start incorporating these in my strength training

ill try

Do ring dips help?

Close grip bench, 2 or 3 board press, seated or standing barbell over head press, dips for pressing movements. Barbell rows, barbell shrugs, chins, front, side, rear delt raises.

👏

Did you know that the Soviet's invented Dynamic Effort for throwers, not weightlifters. My source was Soviet lifter and coach Naum Kelmsnsky.

👏 let ‘em know des, this is honestly a stellar take.

Yeah lifters. Get your advice from fatty here. He knows.

Westside Barbell Conjugate Strength Training Method is dynamic, not static. In other words, it was meant to be constantly evolving. Louie Simmons incorporated Zatsiorsky's Maximal Effort Method (lifting as much weight as you can); Repeated Effort Method (lifting nonmaximal weight to failure); Submaximal Effort Method (lifting nonmaximal weight for intermediate reps, when you lack the will-power, determination, and discipline to go to failure), and Dynamic Effort Method (lifting nonmaximal weight as fast as you can) along with other strength training methods, like the Bulgarian High-Intensity with Long Rest Intervals Strength Training Method. In Louie Simmons' book, WESTSIDE BARBELL BOOK OF METHODS, Louie Simmons said he was even thinking about incorporating the Chinese Olympic Weightlifting Strength Training Method and adapt it to American Powerlifting, like he adapted Zatsiorsky's 4 method of strength and conditioning, which was meant for Soviet Olympic athletes to American Powerlifting. Louie Simmons was like the "Bruce Lee" of Powerlifting, because like Bruce Lee, Louie Simmons didn't care where effective techniques came from. Instead, Louie did what Bruce Lee advised in his conjugate system of self defense, Jeet Kune Do: "Take what is useful; Discard what is useless; and Add what is individually your own"-- or, in other words, individualized it or tailor it according to your strengths and weaknesses.

so you are basicly bashing one of the greatest ever while been what ??? did you ever bench 500+ ??

I trained at Westside. 1. Not one individual person went to Westside ''to go through the motions.'' Louie didn't allow lifters/athletes who weren't serious. 2. Louie is/was probably one of the most intelligent human beings in regards to the topic. We rotated M/E lifts because these lifts closely mimic S/B/D lifts WITHOUT breaking down the neuro patterns, or causing the ''diminished returns,'' from burnout. If Ed Coan calls you the greatest lifter of all-time, your probably on to something good. Ed said this about Louie. 3. The Method to date is one of the most scientific methods for building of athletic performance increases. Though the crew aspect definitely helped, everyone at WB, wanted to be the best. ''It begins and ends in the mind.'' 4. Louie was a lifter and an advisor, he wasn't real big into being a ''coach.'' He believed in the Method and those who used the Method. At 52, Lou had one of the best Squats in the world. That says alot about what was going on there. If you coaches aren't doing, youll eventually lose faith in your coach. I train lifters now at 45, and I train with them [ most of them are in their 20's]. Some of these guys are nationally, and collegiate ranked. The Method speaks for itself, if you know how to program it, and implement its focus. Its fantastic for raw lifters, as we trained raw. Just because you went to Columbus on the weekend, and talked with Louie [Louie opened the gym up to novice lifters on the weekend in the final few years of his life]. He wanted as many people as possible to experience the Method, and to help everyone get better], doesn't necessarily give you the chops to speak on it. I've watched a few of your videos, and I have trained/coached for over 30 years, and from what I have seen, I wouldn't listen to this guy. Just an opinion from a guy who has paid his dies, and continues to do so.

Really great tips - thanks mate

I am a biggest hater of bulgarian split squats. I've done 140kg for 10 hitting depth and not using my arms for support like people on video and I got zero squat/deadlift carryover

1:56- Does the guy second from the left have two belly buttons?

You have taken that out of context. You can't do the same lift every week for max effort or 1 rep max because you will eventually regress and go backwards. You can however train the same lift continuously if using sub maximal weights.